11
May
05.12.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
3 sets:
200-m jog
3 wall squats w/ a :03 pause
10 DB RDLs
10 hollow rocks
10 push-ups
:20 single-unders or double-unders
2 sets:
5-10 DB bent-over rows
30 double-unders
5-10 DB hang power cleans
– Rest 1:00-2:00 between sets. Do more reps on the second set than the first.
ACCESSORY
On an 8:00 clock:
Every 2:00 x 4 sets
10 DB renegade rows
STRETCHING
Accumulate:
1:00 banded shoulder stretch/arm
Metcon (Time)
EQUIPMENT
For time:
30 DB bent-over rows
200 double-unders
30 DB hang power cleans
BODYWEIGHT
For time:
30 DB bent-over rows
200 lateral shuffles over a line
30 DB hang power cleans